Read the Labels: Salsa

If you are like me, spicy foods are a central part of your eating habits. I like to add salsa to just about everything I eat; from traditional tacos and quesadillas to the less traditional salads and grilled cheese sandwiches.

So, what happened when I embarked on my high potassium/low sodium focus? Would salsa survive? Fortunately, the answer is, "Yes, salsa can be a part of any high potassium/low sodium heart healthy diet AS LONG AS you read the labels."

This can best be demonstrated by example. Lets look at a selection of salsas and a 1 tablespoon serving of each:

• [good] Santa Barbara Salsa's Mango and Peach Salsa: 42.5 mg sodium, 0 g fat.
• [good] 505 Southwestern Green Chile Sauce: 47.5 mg sodium, 0 g fat.
• [good] Archer Farms Corn Relish (available at Target): 42.5 mg sodium, 0 g fat.
• [average] Kroger Tomatillo Salsa Verde (available at King Soopers): 90 mg sodium, 0 g fat.
• [bad] Pace Picante Sauce: 125 mg sodium, 0 g fat.
• [bad] Texas Pepper Works Barn Burner Salsa: 190 mg sodium, 0 g fat.

Note that these counts are for 1 tablespoon - I found this is what is a typical serving for me. Some people may go upwards of 2 tablespoons a serving, if so then double all the counts. In addition, the potassium count for salsa is generally 1/2 to 1 of the sodium count (i.e., typical store bought salsa has a 1:2 to 1:1 potassium to sodium ratio). Not surprisingly, the salsas with lower sodium tend towards the 1:1 ratio - meaning they are a "net neutral" addition to your diet.

So, what does all this mean?

1. [store bought] Salsa is not a vehicle for you to increase your potassium to sodium ratio.
2. Used in moderation, a low sodium salsa can contribute flavor to your diet with a pretty neutral impact.
3. Read the label: if you want to keep salsas, you must use the "good" or "average" sodium varieties.

Conclusion: Keep salsa as a component of your diet, for flavor, but only when you choose the brands low in sodium. That is, a small sodium contribution of the right salsas can be offset by other high potassium ingredients (black beans, corn tortillas, etc); thus allowing you to keep the flavor while staying healthy.